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The mental health of the North American population is in freefall, and it’s particularly bad among young adults. The latest numbers from the Substance Abuse and Mental Health Services Administration (SAMHSA) estimate that 22.8% of adults had a mental illness in 2023. However, in the age group between 18 and 25, almost 36.2% had a mental illness in 2022. Those numbers show that we have an epidemic on our hands. While there are many components that must be put into place to address this huge issue, one small step that is within the reach of many is volunteering. That may sound simplistic, but science shows that volunteering has real-world mental health benefits. While comprehensive interventions and support systems to address the escalating challenges must be prioritized, the good news is that volunteering opportunities are an accessible and self-driven way to increase social connection and decrease loneliness, among other mental health benefits.
A 2023 review found strong or very strong evidence of many volunteering mental health benefits. The benefits include improvements in:
• Depression
• Life satisfaction
• Psychological well-being
• Self-esteem
• Pride and empowerment
• Self-efficacy
• Social support
• Sense of community or connectedness
• Independence
Now, let’s dive into the details of a couple of the major mental health benefits of volunteering.
Volunteering and Social Connection
One of the mental health benefits of volunteering involves the fact that volunteering is not generally done alone, meaning that it fosters social connections. These relationships form social networks that are there to help you when you’re feeling down, anxious, or stressed. While most of us appreciate the benefits of friends, few of us truly understand their value to our health.
According to “Social Isolation and Loneliness: Undervalued Risk Factors for Disease States and Mortality” by Kanbay et al., social isolation and loneliness are conditions that contribute to poor quality of life, decreased overall health, and even an increase in mortality. And in 2011, Cacioppo et al. noted that:
“The best (negative) predictor of collective loneliness found in middle-age and older adults was the number of voluntary groups to which individuals belonged: the more voluntary associations to which individuals belonged, the lower their collective loneliness . . .”
In other words, having relationships like friendships can actually save your life. It’s a good thing that volunteering – an opportunity that is open to almost all, can help you reap these health benefits. Examples of volunteering that provide social connection include working in shelters, community cleanups, and assisting at senior centers, among many others.
No one wants to be lonely or experience the ramifications that come with it, but sometimes, once you are, it can feel hard to see a way out. Volunteering as part of a group can be one such way. Forming social bonds that become friendships is something that adds value to our lives long after the volunteer opportunity passes.
Volunteering and the Fight Against Depression
Volunteering may increase social connection, and it’s understood that social connection may help your health, but does volunteering help your mental health directly? According to emerging research, the answer is yes.
A systematic review and meta-analysis published in 2013 looked at the relationships between volunteering and physical and mental health, as well as volunteering and survival. Cohort studies found that volunteering had positive effects on depression, life satisfaction, and well-being. And even better, volunteers were found to be at a lower risk of mortality. This may be because creating a routine in one’s life and finding purpose can help a person experiencing depression.
Another study looked at volunteering and its relationship to depression later in life. This study, too, found that volunteering was beneficial for those with depression. Interestingly, it also found that those with depression were more likely to volunteer than the average person. This suggests those with depression were already using volunteering as a mental health improvement technique without even knowing it. The study noted that this positive relationship was found with formal volunteering but not informal helping. The global presence of major depression in the elderly has been found to be over 13%, so putting this information to work can’t come soon enough.
Physical limitations were found to be the biggest barrier to volunteering. Perhaps this means that if volunteering programs become more accessible, they will find a whole new population of people willing to help and be helped by volunteering.
At this time, it’s not understood why this positive effect on depression exists, and no one is saying that volunteering can take the place of prescribed antidepressant medication options like vortioxetine (Trintellix) or vilazodone (Viibryd), but anything that can bring down depression levels and increase one’s lifespan is definitely a boon for many.
Start Volunteering to Reap the Mental Health Benefits
If the mental health benefits of volunteering sound good to you, here are some things to think about before you get started:
1. Start small. While you might want to change the world, starting with a commitment that is too big is self-sabotaging. You don’t want to feel overwhelmed and agree to something on which you can’t follow through. Try volunteering for one organization for one hour a week and see how it goes. You can always do more as you go.
2. Consider the type of volunteering you can do. You might offer to walk the woods in an effort to find a lost hiker, or something off your feet might be better if you have physical challenges. Similarly, working a suicide hotline may not be the best choice if you have mental health concerns yourself. Remember that virtual volunteering is also possible. Additionally, think about your schedule. Can you only work weekends or evenings? That will limit the opportunities that are right for you.
3. Consider the type of volunteering you want to do. Not all volunteer opportunities are made for all people. Working with the elderly might be perfect for someone who has had a close relationship with their own grandparents, whereas cleaning up a local creek might be right for someone who loves to spend their time outdoors.
4. Work towards your goals. Volunteering helps mental health, which is great, but what is your goal in particular? Is it to help a certain type of person? Is it to help an organization reach a specific goal? You might feel aimless if your volunteering isn’t leading to a place that makes sense for you.
5. Volunteer with a friend. You can certainly volunteer on your own, but if you’re nervous, try bringing a friend. Then, both of you can enjoy the mental health benefits of volunteering.
And don’t forget, your whole community benefits when you volunteer. This knowledge can bring about a sense of achievement that can help your mental health, too.
Volunteering Resources
There are many ways to find organizations looking for volunteers. Any charity or nonprofit in your community could probably use your help in some way. But if you’re not sure where to get started, here are two websites that can help:
1. Try VolunteerMatch. VolunteerMatch is a comprehensive site that aims to match the right person to the right opportunity across North America. They do this by allowing you to search for opportunities by cause, location, skillset, keyword, and more. Find VolunteerMatch at https://www.volunteermatch.org/.
2. The United Nations (UN) also works with volunteers. You can volunteer in your country, abroad, or online. While you can contribute your time, skills, and knowledge, and this is an opportunity to create a “positive impact and be a significant force for achieving peace and development,” it is often a big commitment that should be considered carefully. Find the UN Volunteers organization at https://www.unv.org/.
Volunteering Is a Path to Mental Wellness You Can Start Today
The mental health benefits of volunteering are clear. From reducing loneliness and depression to fostering social connections and even extending lifespan, the act of giving back delivers a profound impact on both individuals and communities. In a time when mental health issues like anxiety and depression are reaching epidemic proportions, especially among young adults, finding accessible and effective ways to improve mental wellness is more important than ever.
Volunteering offers a unique opportunity to create positive change while improving your own mental health. Whether you're helping at a local shelter, joining a community cleanup, or supporting seniors, volunteering can fit into your life in a way that works for you. Start small, find a cause you're passionate about, and take that first step. The journey toward better mental health doesn’t have to be taken alone, and volunteering can be the perfect companion. It’s a win-win for you and your community.
Take the first step today — your mental health will thank you.
Sources
1. Abdoli, N., Salari, N., Darvishi, N., Jafarpour, S., Solaymani, M., Mohammadi, M., & Shohaimi, S. (2021). The global prevalence of major depressive disorder (MDD) among the elderly: A systematic review and meta-analysis. Neuroscience & Biobehavioral Reviews, 132, 1067–1073. https://doi.org/10.1016/j.neubiorev.2021.10.041
2. Cacioppo, S., Grippo, A. J., London, S., Goossens, L., & Cacioppo, J. T. (2015). Loneliness: Clinical Import and Interventions. Perspectives on Psychological Science, 10(2), 238–249. https://doi.org/10.1177/1745691615570616
3. How to cope with depression. (2022, September 6). nhs.uk. Retrieved December 26, 2024, from https://www.nhs.uk/mental-health/self-help/tips-and-support/cope-with-depression/
4. Jenkinson, C. E., Dickens, A. P., Jones, K., Thompson-Coon, J., Taylor, R. S., Rogers, M., Bambra, C. L., Lang, I., & Richards, S. H. (2013). Is volunteering a public health intervention? A systematic review and meta-analysis of the health and survival of volunteers. BMC Public Health, 13(1). https://doi.org/10.1186/1471-2458-13-773
5. Kanbay, M., Tanriover, C., Copur, S., Peltek, I. B., Mutlu, A., Mallamaci, F., & Zoccali, C. (2023). Social isolation and loneliness: Undervalued risk factors for disease states and mortality. European Journal of Clinical Investigation, 53(10). https://doi.org/10.1111/eci.14032
6. Li, Y., & Ferraro, K. F. (2005). Volunteering and depression in later life: social benefit or selection processes? Journal of Health and Social Behavior, 46(1), 68–84. https://doi.org/10.1177/002214650504600106
7. Nichol, B., Wilson, R., Rodrigues, A., & Haighton, C. (2023). Exploring the effects of volunteering on the social, mental, and physical health and well-being of volunteers: an umbrella review. VOLUNTAS International Journal of Voluntary and Nonprofit Organizations, 35(1), 97–128. https://doi.org/10.1007/s11266-023-00573-z
8. Purpose in life can lead to less stress, better mental well-being. (2023, December 3). American Psychiatric Association. Retrieved December 26, 2024, from https://www.psychiatry.org/news-room/apa-blogs/purpose-in-life-less-stress-better-mental-health
9. SAMHSA Releases Annual National Survey on Drug Use and Health. (2024, July 30). U.S. Department of Health And Human Services. Retrieved December 26, 2024, from https://www.hhs.gov/about/news/2024/07/30/samhsa-releases-annual-national-survey-drug-use-and-health.html
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